In today’s fast-paced and tech-saturated world, college students face constant information overload and stimulation. This often leads to mental clutter, decreased productivity, and stress. Just like an overloaded hard drive slows down a computer, and the more apps someone has open on their phone the quicker the battery is drained, our minds benefit from being “defragged” to lower stimulation (decrease stress), restore mental energy (recharge), and increase overall efficiency (enhance well-being).
In my work with students, I often ask them how they calm themselves when they are too “spun up” or feeling stressed. As you can imagine, many talk about “doom scrolling,” watching videos (TikTok, Instagram, YouTube, etc.), or spending time playing games as ways to decompress. Doing these activities may stop the increase in stress, but they rarely decrease stimulation or effectively lower levels of stress. In general, while activities involving technology or electronics can certainly be entertaining and serve as great distractions, most are not fundamentally relaxing and generally do not help defrag the brain and quiet the mind. Remember, the key to defragging the brain is to reduce stimulation and to recharge!
Tips for Defragging Your Brain
I strongly encourage every student to commit to defragging their brain, on both a daily basis as part of their wellness routine, as well as during specific times when they feel too ramped up or stressed. I ask them to consider resources or activities that are likely to be available to them, regardless of their circumstances. While students may need to use a “device” to initially engage in some of the activities, over time and with practice, most can be done without anything (at which time, students should put the phone away!).
Here are some ideas that students and I have come up with. Each can be done for a little as 10-15 minutes. I encourage students to schedule or plan to take several breaks each day to physically separate from their electronics and engage in one or more of the activities below (or similar activities they think of) to defrag their brain, reduce stress, and recharge.
- Listen to relaxing music
- Journal
- Color, doodle/sketch, paint, or work with molding clay
- Spend time with a pet or therapy animal
- Move their body (e.g. walk, stretch, do yoga, go up and down a few flights of stairs, dance, do simple body-weight exercises)
- Enjoy a soothing beverage- sip slowly and mindfully, enjoying the warmth/coolness and flavor
- De-clutter or organize a physical space (e.g. study area, dresser drawers, or a closet)
- Wash or put away dishes
- Sort or fold laundry
- Engage in a Mindfulness Meditation
- Engage in a Five Senses Meditation
Here are some activities that can be done in as little as 3-5 minutes. Students and I talk about stopping and selecting one of them as an intentional break when they find themselves engaged in an activity that is feeling stressful or when they are feeling overstimulated or inefficient.
- Deep breathing (here is one from the Mayo Clinic and another from YouTube Calm Sage)
- Body scan
- Shoulder rolls- roll shoulders forward in a circular motion five times, then reverse the direction and roll them backward five times, repeat for a few minutes
- Hand massage- use the thumb to massage the palm of the opposite hand in slow, circular motions and focus on the sensation
- Mantra repetition- choose a calming word or phrase, such as “peace” or “I am calm” and repeat it silently to yourself while taking deep breaths for a few minutes
- Step outside, take deep breaths, and focus on the five senses, each for one minute
Power of “digital detox”
Finally, while deeply challenging for all of us given our current culture, doing a “digital detox” on a regular basis is an important aspect of fully defragging the brain. Taking regular, planned, longer breaks from screens and eliminating notifications/alerts will significantly reduce brain clutter, help calm an overstimulated mind, and reduce stress. Here are some recommendations for a successful digital detox:
Prepare
- Decide on parameters- decide how long your detox will last, it could be a few hours each day, a full day, a weekend, or longer; alternatively, consider designating certain areas of your living space (dining hall, bed, gym) or times of day (before you shower, while eating, while walking on campus) as “no device” zones to encourage decreased stimulation, face-to-face interactions, and relaxation
- Inform others- let friends and family know that you’re doing a digital detox so they understand why you’re less responsive or unavailable
- Plan activities- think of activities that you will engage in during times that you’d regularly (either intentionally or habitually) be on your devices or screen (e.g., reading, exercising, cooking, spending time outdoors, or engaging in hobbies, etc)
During the digital detox
- Set specific times and/or conditions for which you are allowed to use digital devices, if at all, based on the parameters you set (e.g., 30 minutes in morning and 30 minutes at night, or only for essential tasks or school-related purposes, or for only alerts from critical contacts, etc.)
- Turn off/disable notifications and alerts for emails, social media, and other apps to reduce distractions and the urge to check your device
- Replace digital tools with analog ones; use a physical calendar or planner, read paper books or magazines, and listen to the radio instead of streaming music
- Spend time doing activities that don’t involve screens (ones you identified in your preparation)
- Practice mindfulness by focusing on the present moment (pay attention to your surroundings, engage fully in conversations, and savor your experiences)
In today’s tech-saturated world, college students often experience information overload and mental clutter, akin to an overloaded hard drive or a phone with too many open apps. To counteract these effects, it’s essential for students to routinely “defrag” their mind. It will reduce clutter, decrease stimulation, and ease stress. While many students turn to digital distractions like social media and gaming to unwind, these activities rarely reduce stimulation or effectively lower stress levels. Effective brain defragging involves intentionally incorporating non-digital activities into both daily routines and during periods of heightened stress, as well as regular digital detoxes. By preparing for and mindfully engaging in such defragging practices, college students can foster a calmer, more focused mind…leading to increased well-being and ability to thrive.
About
Beth A. Howland is a higher education consultant and college student success coach based in Ithaca, NY. She is the founder of College Navigators, LLC. Check out all of Beth’s previous posts about college student success.
